Meal Extender: Oats

What are meal extenders? A meal extender is an ingredient you can add to a recipe to reduce the overall cost but increase the number of servings.

Today, let’s talk about oats. Whether you are fond of old-fashioned or quick oats, adding them to dishes is yummy! Oats are nutrient-dense little powerhouses. They are loaded with protein and fiber, and healthy carbs. I use quick oats instead of breadcrumbs in recipes, as you can then make a dish gluten-free. However, I use old-fashioned oats in my Savory Oat Cake because I like the chewy texture it brings to the recipe.

Here are some ways to use oats as a meal extender in recipes.

  • Add to ground meat.
  • As a thickener for stews.
  • An addition to smoothies.
  • A topping for yogurt and desserts.

What are some ways you use oats to extend a meal?


Della offers weekly zoom yoga classes, workshops, intuitive readings, and wellness coaching. You can find out more about her services here.

Sugar-Free Strawberry Sauce

More and more these days, I am moving away from processed foods. That means I am doing more from-scratch cooking. Since creating my Flax Waffle recipe, I have wanted to top it with some wholesome goodness, so I came up with this sugar-free strawberry sauce. I hope you like it.

I use monk fruit sweetener because it has zero carbs and zero calories.

Sugar-Free Strawberry Sauce

Servings 1
Calories 50 kcal

Ingredients
  

  • 1 cup sliced strawberries
  • 1 tbsp monk fruit sweetner
  • 1/4 cup water

Notes

Place all ingredients into a sauce pan.  Simmer for 5 minutes.  Using an immersion blender puree strawberries to a smooth consistency.

Resources:

Here is the immersion blender that I use.

Here is the monk fruit sweetener I use.


Della offers weekly zoom yoga classes, workshops, intuitive readings, and wellness coaching. You can find out more about her services here

Wellness Hack: Zoodles

I am not sure who first thought of spiralizing a zucchini in noodle shapes, but she was a genius. Of course, you can see I am assuming it was a woman. It’s such a simple pleasure, the noodle. But unfortunately, those luscious, carb and calorie-laden pieces of yummy goodness are dangerous to most of us. Too many carbs can make my blood sugars wonky. So, when I took refined carbs out of my diet, I had to devise a plan. Enter the zucchini.

This simple, phallic-looking summer squash has a neutral flavor that easily complements any sauce you pour over it.

I get out my little spiralizing machine, and within about a minute, I have a beautiful plate of zoodles. I put them in the microwave for about a minute and then top them with whatever I please. They are low carb and low calorie—the perfect wellness hack for a healthy lifestyle.

I would love to hear how you top your zoodles. Please leave me a message in the comments below.

Here is the zoodle maker I use.


Della offers weekly zoom yoga classes, workshops, intuitive readings, and wellness coaching. You can find out more about her services here

Flax Waffle Recipe

I have recently gone off grains and was missing having my Saturday morning waffle. I came up with this little beauty and have been enjoying them just as much as I would an ordinary grain based waffle.

Flax Waffle

Course Breakfast
Servings 1

Equipment

  • 1 waffle maker

Ingredients
  

  • 4 tbsp ground flax seed
  • 1 tbsp monk fruit sweetener
  • 1 egg
  • 1 dash cinnamon
  • 1/2 dash nutmeg
  • 1 dash salt
  • 1/4 tsp baking powder

Instructions
 

  • Mix all ingredients and then let the mixture sit for 5 minutes.
  • Heat waffle maker.
  • Once your waffle maker is hot spray it with cooking oil spray.
  • Place the mixture inside and cook on medium heat until done.

Notes

Topping:
1/2 cup strawberries
Walden Farms Strawberry Syrup
Keyword keto, Low Calorie, low carb, low oxalate

Resources:

Here is the Waffle Maker I use.

Bob’s Red Ground Flax

Walden Farm’s Strawberry Syrup

Savory Oat Cake

I am not a bowl of oatmeal kinda gal. Yet, I love these nutty, chewy little grains. I make this recipe at least once a week and it goes with everything. My favorite way to eat them is topped with an over-easy egg and a side of bacon.

Savory Oats

Course Breakfast, Dinner, Lunch
Servings 4 servings

Ingredients
  

  • 1 cup Quick or Old Fashioned Oats
  • 1 cup Milk
  • 2 Eggs
  • 3 tbsp Parmesan Cheese
  • 1 tbsp Chives
  • Salt & Pepper to taste

Instructions
 

  • Heat oven to 350° F.
  • Combine all of the ingredients together in a bowl.
  • Heat up a non-stick oven-proof pan and place the ingredients in the heated pan.
  • Cook a few minutes until the edges become cooked.
  • Place the entire oven-proof pan into the oven and cook until done. About 15-20 minutes.
Keyword Easy, Low Calorie, Oats

Resources:

Here is the pan I use that can go from stove top to oven.